Metcon
Mobility:
Roller – Back, Hams, Quads
Warm Up:
Bike or Row 3 Minutes
+
3 Rounds
Row :30, fast
3 Burpee Box Jump Over
6 DB Snatches
rest 2 minutes
WOD:
For Time
Row 30/20 Cal
then
2 Rounds
8 Burpee Box Jump Over, 24/20
16 Alternating DB Snatches, 50/35
Not For Time: 30-50 Strict Chin Ups
Cool Down:
Band Lats